Food With Vitamin Folate


Folate is a member of the B vitamin family and is most famous for its role in helping to prevent neural tube defects in babies. In addition to this important function, folate also has many other health benefits: it may help maintain healthy immune function, protect against heart disease, support cell growth and help fight cancer. Unfortunately, most Americans are not getting enough of this essential nutrient

Food With Vitamin Folate

Folic acid, known as folate in its natural form, is one of the B-group vitamins.

Folic acid has several important functions. For example, it:

  • works together with vitamin B12 to form healthy red blood cells
  • helps reduce the risk of central nervous system defects such as spina bifida in unborn babies

A lack of folic acid could lead to folate deficiency anaemia.

Good sources of folic acid

Folic acid is found in small amounts in many foods. Good sources include:

  • broccoli
  • brussels sprouts
  • liver
  • spinach
  • asparagus
  • peas
  • chickpeas
  • brown rice
  • fortified breakfast cereals

How much folic acid do I need?

Adults need 0.2mg of folic acid a day.

Folic acid cannot be stored in the body, so you need it in your diet every day.

Most people should be able to get the amount they need by eating a varied and balanced diet.

However, if you are pregnant or thinking of trying to have a baby, take a 0.4mg (400 microgram) of folic acid supplement daily from the time you stop using contraception until the 12th week of pregnancy. This is to help prevent birth defects of the central nervous system, such as spina bifida, in your baby.

If you have a family history of conditions like spina bifida (known as neural tube defects), you may need to take 5mg of folic acid each day until the 12th week of pregnancy. This is available on prescription from your GP. Women with diabetes and those taking anti-epileptic medicines should speak to their GP for advice.

What happens if I take too much folic acid?

Taking doses of folic acid higher than 1mg can disguise vitamin B12 deficiency.

An early symptom of vitamin B12 deficiency is anaemia. However, taking large amounts of folic acid treats the anaemia without treating the B12 deficiency. If a vitamin B12 deficiency is not noticed, it can eventually damage the nervous system.

This is particularly a concern for older people because it becomes more difficult to absorb vitamin B12 as you get older.

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